Your video will begin in Pistol Progression Pt.1 Posted on Mon, 27 October 2014 in Squat Videos by Wodnation 102 Views 1 0 We are back for more. We are talking about pistols. We just talked about the rolling pistol. The reason we do that is just the same reason we do kipping pull ups in CrossFit. The reason we do kipping pull ups is a momentum-based thing that allows us to do more volume, take some resistance away and just get more of that mechanical movement going over longer periods of time. Now same thing we did we the pistol, we did rolling pistols which is adding that momentum to the business and being able to stand up and down. Now we are going to talk about the strict version of the pistol and how I do the basic progression with all my athletes and how we talk about this. If you ever come to me, I always ask you why is a pistol so hard. Well a lot of people say - first things first is - oh probably balance. And I tell them, check this out. Let’s do this test. You’re going to stand on one foot. Can you jump up and down? And can you stick that landing? If you can stick that landing, you’re probably okay on balance. Now that’s just standing position. But let’s see the second progression. What does that look like to check balance. So we do the following. I get into just the hip with the part stance, I lunge back, stand back up. Can you do that? Yes, no problem. Now watch me from the side. I’m going to do the same thing but I’m going to put my leg up. So I put my leg up, I step back. So everything is in good shape. I have a vertical shin, hip crease is almost below the knee, not there yet. Can I stand up? Can I balance? I couldn’t. I shouldn’t even be talking. So I stand up. Can I balance? If I had that, I’m golden. Next step would be the same thing but then I watch the foot. I’m going to point the foot in the back. So I point my toe in the back, and now I stand. Can i balance? That’s usually pretty simple for people and people feel like it’s comfortable. Last one is right here. I’m here and now what I’m going to do is I’m going to pick my back foot up. Now i’m not supporting myself with my back foot. I’m just on my knee. And now I’m going to stand up. Aah… And this is what people always say. Okay, maybe it’s a strength thing. So I ask them this following question. I say - can you back squat or front squat a barbel with weight on it worth your body weight. Meaning your almost doubling the body weight that you’re carrying with two legs. If you can do that for one repetition, you’re probably strong enough to do one repetition, single leg. So it’s not necessarily a strength issue either. The next thing they talk about is it’s probability a mobility issue, then. So we start again with a squat stance, feet shoulder width apart. Can you squat? Can you get hip crease below the knee? Can you get your knees out? Good. Can you get your toes straighter forward? Can you do that? Yes or no? If you cannot, you know there’s some mobility issues going on. The next test I do I say - hey can you bring your feet in a little closer. We come a little closer, there’s always people aah, aah… can’t do this. And they starting coming down, and they’re like rounding their back, and start going crazy. Toes start to turn out, heels are coming off the ground. We have ankle mobility issues most likely, And that’s a problem, so we need to work on that. But if you are comfortable standing in that position, feet hip width apart, you can hold that position, then you’re golden and ready to move on to the next step. So, progressions. Number 1, I step back, foot. I step back, point my foot, step back. One more time the same thing. Foot off the ground, stand, okay, I got that. Can I balance? Golden. Those are the first initial steps. So if you have this dial and you understand that from a balance standpoint, you can work on with just a back step or lunge. From a strength perspective you can start testing. Just back foot off the ground, knee supported, only using your front leg to stand. Great. Do you have the strength piece? Can you front or back squat the body weight worth on a barbel? Great. Do you have the mobility pieces? Hip and ankle mobility. Can you get into strong positions? If you have that, you're ready to move on to the next step.